On this episode of the Mere Mortal Marathon Podcast, Coach Morgon and Duane reflect on the training journey and wrap up the podcast series

Links Mentioned In This Episode

Behind the Mission Podcast

Coach Morgon’s Books

Duane France’s Books

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we cover the results of the 2023 Denver Colfax Marathon, how the experience was, and looking to the future

Links Mentioned In This Episode

2023 Colfax Marathon Effort on Strava

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we cover week 18, Final Race Preparation, the taper week, and reflections on the journey so far

· Week Eighteen of Nineteen: 32 total miles

Mon: Day Off / Recovery

Tue: 3 Miles @ easy pace 

Wed: 6 Mile Negative Split Run

Thu: Day Off / Recovery

Fri: 6 Mile @ easy pace

Sat: 14 Miles @ Race Pace

Sun: 3 Miles @ easy pace

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we cover week 17, planning and conducting a good long run, and planning for the taper in the last several weeks before the race.  

·      Week Seventeen of Nineteen: 40 total miles

Mon: 3 Miles @ easy pace

Tue: Day Off / Recovery

Wed: Plyometrics

Thu: Day Off / Recovery

Fri: 1  Mile @ easy pace (Shakeout run before event)

Sat: Take 5 in the Garden – 5 Mile Race

Sun: 20 Miles @ easy pace (AM), 4 Miles @ easy pace (PM)

Links Mentioned In This Episode

Take 5 in the Garden

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we cover week 16, the need to change our hydration and nutrition strategy based on changing conditions, and planning for upcoming long runs.

·      Week Sixteen of Nineteen: 40 total miles

Mon: 3 Miles @ easy pace

Tue: 3 Miles @ easy pace 

Wed: Day Off / Recovery

Thu: Day Off / Recovery

Fri: 8 Miles @ easy pace

Sat: 18 Miles @ 10:30 pace

Sun: 8 Miles @ easy pace

Links Mentioned In This Episode

Colfax Marathon Race Course Overview

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we cover week 15, how training for a marathon changes the body and overall fitness, and talk about the future, both the weeks ahead and what’s next after the marathon

·      Week Fifteen of Nineteen: 40 total miles

Mon: 3 Miles @ easy pace 

Tue: 8 Miles @ easy pace

Wed: Day Off / Recovery 

Thu: 8 Miles @ easy pace

Fri: Day Off / Recovery

Sat: 18 Miles @ easy pace

Sun: 3 Miles @ easy pace

Links Mentioned In This Episode

Snowy 18 Mile run on Strava (with pictures)

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we cover week 14, gaining knowledge and developing experience, and the benefits of proper nutrition and hydration related to their impact on mindset and mental resilience  

·      Week Fourteen of Nineteen: 35 total miles

Mon: Day Off / Recovery (Travel)

Tue: 8 Miles @ easy pace

Wed: 3 Miles @ easy pace 

Thu: Day Off / Recovery (Travel)

Fri: Day Off / Recovery

Sat: 8 Miles @ easy pace

Sun: 16 Miles @ easy pace

Links Mentioned In This Episode

Dear Coach: Is It Okay to Walk in an Ironman Marathon? 

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we cover week 13, overcoming doubt both during a training run and during training overall, and adjusting fueling to avoid breakdowns during runs

·      Week Thirteen of Nineteen: 42 total miles

Mon: 6 Miles @ easy pace

Tue: Interval Run: 5 min easy, 5 min at moderate pace, 3 x 3 min hard pace, rest interval 2 minutes, 5 minutes easy recovery

Wed: 3 Miles @ easy pace 

Thu: 5 Miles @ easy pace

Fri: Day Off / Recovery

Sat: 16 Miles @ easy pace

Sun: 8 Miles @ easy pace

Links Mentioned In This Episode

Huma Gel Plus

Salt Stick Electrolyte Capsules

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we feature a conversation with the Denver Colfax Marathon Race Director, Creigh Kelly, as he talks about his career in the sport, the origins of the race, and his advice for first time marathoners 

Week Twelve of Nineteen: 42 total miles

Mon: Day Off / Travel

Tue: 6 Miles @ easy pace

Wed: 6 Miles @ progressive pace (negative split) 

Thu: 8 Miles @ easy pace

Fri: Day Off / Travel

Sat: 14 Miles @ goal pace

Sun: 8 Miles @ easy pace

Links Mentioned In This Episode

Denver Colfax Marathon Website

FAQ page

Marathon Info Email  

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we review the 11th week of the 19 week training plan, talk about training during adverse conditions and building the expereince necessary for mental resilience

·      Week Eleven of Nineteen: 38 total miles

Mon: 4 Miles @ easy pace

Tue: 3 Miles @ easy pace

Wed: 8 Miles @ easy pace 

Thu: Day Off / Self Care

Fri: 3 Miles @ easy pace

Sat: 12 Miles @ easy pace

Sun: 12 Miles @ easy pace

·      Training during adverse conditions 

·      Building mental resilience along with physical endurance 

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we review the 10th week of the 19 week training plan, discuss the need for a mid-training recovery week, and planning for race day.  

Week Ten of Nineteen: 17 total miles

Mon: 4 Miles @ easy pace

Tue: 3 Miles @ steady run

Wed: 3 Miles @ steady run, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)

Thu: Day Off / Self Care

Fri: 4 Miles @ easy pace

Sat: 3 Miles @ steady run

Sun: Day Off / Self Care

·      The need for and benefits of a mid-training block recovery week

·      Race Day Logistics 

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we review the 9th week of the 19 week training plan, talk more about fueling and nutrition, and about imposter syndrome during races.  

·      Week Nine of Nineteen: 30.7 total miles

Mon: 3 Miles @ steady run

Tue: 3 Miles @ steady run

Wed: 8 Miles @ easy pace, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)

Thu: Day Off / Self Care

Fri: 3 Miles @ steady run

Sat: 3.7 Miles (2.8 mile race, .9 mile warmup)

Sun: 10 Miles @ easy pace

·      PROPER fueling plan, not just whatever’s in the kitchen

·      Racing, imposter syndrome, and race effort 

Links Mentioned In This Episode

Huma Gels

F2C Nutrition

Bonk Breaker

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we review the eighth week of the 19 week training plan, talk about racing other races while training for the marathon, and fueling during training. 

·      Week Eight of Nineteen: 32 total miles

Mon: 3 Miles @ steady run

Tue: 3 Miles @ steady run

Wed: 6 Miles @ easy pace 

Thu: 6 Miles @ easy pace

Fri: Day Off / Self Care

Sat: 6 Miles @ easy pace

Sun: 8 Miles @ easy pace

·      Racing while training and racing strategies

·      Hydrating and fueling during longer runs 

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Week Seven of Nineteen: 32 total miles

Mon: 5 Miles @ easy pace

Tue: 5 Miles @ easy pace

Wed: 6 Miles @ easy pace, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)

Thu: Day Off / Self Care (return from travel)

Fri: 6 Miles @ easy pace

Sat: 4 Miles @ steady run

Sun: 6 Miles @ easy pace

·     Increase in weekly mileage and pacing

·     Taji100 Virtual Challenge

Links Mentioned In This Episode

TAJI 100 Virtual Challenge

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we review the sixth week of the 19 week training plan, talk about taking rest days due to illness or injury, and the need for continued observation and awareness when training.

·      Week Six of Nineteen: 28 total miles

Mon: 5 Miles @ easy pace

Tue: 3 Miles @ steady run (travel)

Wed: 5 Miles @ athlete’s choice, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)

Thu: Day Off / Self Care (return from travel)

Fri: 4 Miles @ steady run

Sat: 6 Miles @ easy pace

Sun: 5 Miles @ easy pace

·      Adapting to illness and injury

·      The need for observation and consistency 

Links Mentioned In This Episode

TAJI 100 Virtual Challenge

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we review the fifth week of the 19 week training plan, talk about how to look at variations in cardiovascular effort during training, and training during travel

Week Five of Nineteen: 23 total miles

Mon: 3 Miles @ steady run

Tue: 4 Miles @ steady run

Wed: 5 Miles @ easy pace, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)

Thu: Day Off / Self Care

Fri: 3 Miles @ steady run

Sat: 5 Miles @ easy pace

Sun: 3 Miles @ steady run

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this bonus episode of the Mere Mortal Marathon Podcast, we feature the M3 Podcast Charity Partner, the Second Wind Fund. We share a conversation about the work that SWF is doing with the Executive Director of the organization, Chris Weiss

About the Guest

Chris joined the Second Wind Fund team in April of 2016 as Development Director, and became Executive Director in November 2019. He received his Bachelor of Arts degree in Political Science in 2007 from Miami University in Oxford, Ohio. After college, he served in the United States Peace Corps in the country of Belize from 2008-2010. Upon returning to the U.S., he worked for Urban Peak – a Denver non-profit that provides a variety of services to youth experiencing homelessness – in the Education & Employment Department as a Job Retention Specialist then the Development Department as the Development Manager. Chris brings a passion for making the world a better place and serving those in need.

Links Mentioned In This Episode

The Second Wind Fund Website

Second Wind Fund on Facebook

Second Wind Fund on Instagram

Second Wind Fund on LinkedIn

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we review the fourth week of the 19 week training plan, talk about adapting to unexpected circumstances in training and racing, and the topic of diversity and inclusivity in endurance sports.

·      Week Four of Nineteen: 18 total miles

Mon: 3 Miles @ steady run

Tue: 3 Miles @ steady run

Wed: 3 Miles @ steady run, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)

Thu: 3 Miles @ steady run

Fri: 3 Miles @ steady run

Sat: 3 Miles @ steady run

Sun: Day Off / Self Care

·      Adapting to unexpected circumstances in training and racing

·      Diversity and Inclusion in endurance sports 

Links Mentioned In This Episode

TAJI 100 Virtual Challenge

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, we review the third week of the 19 week training plan, talk about terrain and the need to focus on preparation for both training and racing to be able to have as enjoyable experience as possible

·      Week Three of Nineteen

            Mon: 3 Miles @ steady run

            Tue: 4 Miles @ easy pace – Keep HR below 140 for the entire run

            Wed: 3 Miles @ steady run, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)

            Thu: Day Off / Self Care

            Fri: 3 Miles @ steady run

            Sat: 5 Miles @ easy pace

            Sun: Day Off / Self Care

·      Choosing the right type of terrain for training and races 

Links Mentioned In This Episode

Duane’s Saturday 5 Mile Terrain Run (Strava)

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, Duane and Coach Morgon discuss

Week Two of Nineteen

• Mon: 4 Miles @ easy pace
• Tue: 3 Miles @ steady run
• Wed: 3 Miles @ steady run, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)
• Thu: Day Off / Self Care
• Fri: 4 Miles @ easy pace
• Sat: 3 Miles @ steady run
• Sun: Day Off / Self Care

·      Paying attention to pacing, learning what slow is, and understanding how to run on different terrain is what helps to make someone a strategic runner 

·      Mix in different movements to develop strength and flexibility 

Links Mentioned In This Episode

Plyometrics Examples:

Toe Taps

Air Squats

Lunges

Side Lunges

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, Duane and Coach Morgon discuss

·      Week One of Nineteen

            Mon: Easy & Steady Run, 30 Minutes

            Tue: Easy & Steady Run, 30 Minutes

            Wed: Easy & Steady Run, 30 Minutes

            Thu: Day Off / Self Care

            Fri: Easy & Steady Run, 30 Minutes

            Sat: Easy & Steady Run, 30 Minutes

            Sun: Day Off / Self Care

·      Running slow, paying attention to the body, and being aware of and avoiding injuries

·      Don’t run on six-month old shoes!

Links Mentioned In This Episode

Running Slow Video

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

On this episode of the Mere Mortal Marathon Podcast, Duane and Coach Morgon discuss

·      Coach Morgon’s background

·      Coach Morgon’s Coaching Philosophy

·      Next steps for the Marathon Training Plan

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

·      The initial coaching call

·      Duane’s personal history

·      Duane’s running history

Charity Partner, the Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. Check out their work and donate at www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

·      His personal history

·      The "why" behind the Mere Mortal Marathon Podcast

·      The Goals and Intentions for the show

Charity Partner, the Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. Check out their work and donate at www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com